Proper nutrition for weight loss: menu for every day

Weight loss according to the proper nutrition system (PN) can be handled in different ways. You can criticize and find fault with it, or you can stick to it fanatically for the rest of your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who gave it up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not just about coleslaw and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created in the PP system, many of which meet the needs of the body and should be included in any person's proper nutrition plan!

PP program

• Focus on the "food pyramid", according to which 40% of the food on the table should contain complex carbohydrates (this includes wholemeal bread, all cereals except semolina, and cereals), 35% fresh and steamed or fried. vegetables and fruits and 20% healthy protein (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
• Mix meat with vegetables and fruits.
• If you really want to, you can have some sweets. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can only be eaten in the first half of the day, so that you have time to burn off the calories you took in before the evening.
• Make sure your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should eat plant proteins, which are present in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast food and sauces, and canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

Each diet can only be used for a limited time. After achieving the results, you should switch to a healthy diet. If you start sticking to proper nutrition, you don't have to give up your favorite and unhealthy foods at all. But you need to strictly control the time and amount of consumption of such products and compensate their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you should, and should, maintain it throughout your life for the sake of a slim figure and healthy appearance.

It's time to make yourself a menu!

What kind of nutrition can be called correct?

Proper nutrition (sometimes called healthy) involves eating natural foods that only benefit the body. The diet of a person who wants to eat according to this principle should include foods that contain the necessary amount of nutrients. We are talking about the following ingredients:

In order to ensure the daily requirement, they must be counted. It is also important to observe other rules that make nutrition correct. Thus, fast food, processed food, carbonated drinks and other harmful foods should not be included in the diet. We also recommend limiting the amount of salt, excluding fried foods, steaming or boiling, stewing or baking. You should eat at the same time every day.

How to prepare a menu for the week

The peculiarity of proper nutrition is that it does not mean following a strict menu. It must be compiled taking into account the characteristics and dietary preferences of the person. The most important thing is to follow the principles of combining products. We are talking about the following rules:

• breakfast should be rich in carbohydrates;
• dinner should contain a large amount of carbohydrates;
• Every meal should contain fiber-rich foods (vegetables, fruit, bran);
• if you want to eat sweets, you should do so only in the first half of the day;
• The correct distribution of calories is important.

Typically, people who adhere to proper nutrition prepare the weekly menu in advance and then simply prepare meals accordingly. Below is an example of such a diet, in which the necessary products have already been selected. Of course, it is possible to change if, for example, one does not eat a certain type of food.

How to make a meal plan for weight loss

The individual planning of the daily, weekly, and monthly menu helps to establish correct and strictly defined eating habits. The fractional diet - at least 3 times, but preferably 5-6 times a day - is the key to eating discipline. There is no need to interrupt or rearrange your usual daily routine. When planning, rely on your lifestyle.

Meal plan for "early people" (those who, for example, wake up at 6 a. m. and go to bed at 10 p. m. )

• Have breakfast at 7: 00 am
• At 10. 00 a second light breakfast
• At 13. 00 go to lunch
• 16. 00 afternoon tea
• Dinner at 19. 00

Meal plan for "night owls" (those who get up after 9 a. m. and go to bed around 12: 00 a. m. )

• Breakfast at 10. 00 am
• Lunch time at 1 p. m
• At 15. 00 it was time for lunch
• at 17. 00 for afternoon tea
• At 20. 00 it was time for dinner

Here's how to adjust your meal schedule to your daily routine.

Main recommendations

• You should have breakfast one hour after getting up
• Drink 250 ml of warm plain water in the morning on an empty stomach.
• Allow 2-3 hours between meals
• eat dinner earlier or no later than two hours before going to bed

In order to lose weight properly, you need to track the calories of each food you eat. To do this, get a notepad or a special application for your phone and record even the amount of water or juice you drink.

What is important when compiling the menu

1. When planning the weekly menu, immediately make a shopping list. And immediately decide what you will cook on which day. For example, on certain days it must contain chicken and fish. A light vegetable salad for dinner one day, a hearty beef steak for lunch, etc.
2. You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, 30% should be protein and 20% should be fat.
3. Dinner should mainly contain proteins. For example, low-fat cottage cheese, fried chicken or steamed fish.
4. The afternoon snack and the second breakfast are suitable and balanced snacks between the main meals. But they should not become a full meal. For a snack, prepare fresh fruits (a banana, 150-200 g of grapes, a large apple), fresh or cooked vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter is preferable). unsalted and not by volume). more than 30 g per serving).
5. When calculating calories, subtract the amount burned during physical activity. For example, if you're going to be walking around town all day or planning a long-distance cyclocross, increase your diet for the day. Plan to have the right amount of carbohydrates and protein and a good breakfast before you leave home.
6. Drink plain drinking water - not chilled or boiling water (it cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for those who are losing weight (it speeds up metabolism, replenishes the body's antioxidant needs and perfectly suppresses appetite).
7. You can drink coffee, but high-calorie variations (latte or cappuccino) should only be drunk before lunch.

Mistakes in losing weight

• Breaking down sweets and starchy foods (it should not be completely excluded, but limit the intake so as not to violate the norm of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if it is fried without oil, on an open fire, and smoked naturally (not with artificial smoke) for more than 20 minutes.
• Give preference to raw vegetables and fruits instead of cooked and fried foods, consume as much green as possible.
• A hearty dinner with large portions. Boil or steam the meat or fish, be sure to add fresh vegetables (for example, 200 g of boiled beef with a fresh cucumber).
• Frequent alcohol consumption. It should be avoided because it is quite high in calories and can make you feel very hungry.
• Do not drink water while eating. The same goes for tea or juices. Brew a glass of tea only one hour before a meal and half an hour after.
• Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to irregularities and overeating.
• Meals should not be skipped. Always have a bag of nuts, lemon water or a handful of raisins with you. This will curb your appetite and avoid overeating during delayed meals.

Sample menu for the week

First day

Breakfast: rice 200 g, butter 10 g, a banana or an apple, black coffee.

Snack: dried gray bread, boiled eggs, tomatoes.

Daily meal: steamed mackerel 200 g, Chinese kale salad with peas and sunflower oil 180 g.

Second snack: low-fat cottage cheese 120 g with a spoonful of 10% sour cream, green apple, 200 ml of tea.

Dinner: boiled vegetables 220 g, roast beef 140 g

The second day

Breakfast: a sandwich made of a piece of wholemeal bread, cottage cheese with cream and a plastic cucumber, 100 g of grapes, tea or coffee with honey.

Snack: cottage cheese 50 g with a teaspoon of honey.

Daily meal: broth 200 g, fresh Chinese kale salad with cucumber and tomato, seasoned with lemon juice.

Second snack: a red apple and a kiwi, green or herbal tea.

Dinner: lean beef 200 g, two fresh cucumbers.

The third day

Breakfast: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.

Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.

Daily meal: brown rice 150 g, the same amount of steamed vegetables.

Second snack: cottage cheese casserole, semolina, 150 g banana, herbal tea.

Dinner: 200 g of peeled seafood, two cucumbers and a tomato.

Fourth day

Breakfast: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.

Snack: 100 g of low-fat, unsweetened yogurt, a teaspoon of honey and freshly brewed black coffee.

Daily meal: fried low-fat fish 250 g, sauerkraut 130 g.

Second snack: tomato and cucumber salad seasoned with low-fat sour cream 200 g.

Dinner: 200 g of roasted chicken without skin, sprinkled with 30 g of parmesan, plus two cucumbers.

Day five

Breakfast: 200 g of mashed potatoes in water with the addition of 30 g of butter, a boiled egg, and a cucumber.

Snack: green tea and two kiwis.

Daily meal: mushroom soup with barley 260 g, dried slice of bread or biscuit and 10 g of cheese.

Second snack: homemade cottage cheese casserole, raisins and yogurt 150 g.

Dinner: fried hake 200 g and seaweed 100 g.

Sixth day

Breakfast: omelet made of two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

Daily meal: fried potatoes 150 g with champignons 100 g, fried chicken 70 g.

Second snack: kefir or low-fat drinking yogurt 200 ml, a green apple.

Dinner: low-fat cottage cheese 150 g without added sugar, two oven-baked apples.

Seventh day

Breakfast: millet porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g of cheese - 250 g, boiled chicken fillet - 100 g.

Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.

Dinner: steamed fish fillet 150 g, boiled white rice 100 g, one tomato.

How to start eating right

The acceleration of the pace of life and the products abundantly presented on the shelves of stores and in fast food chains, the convenient but not useful and often harmful products imposed by advertisements make many people wonder how to start. eat right and include this item in your daily schedule.

In addition to knowing how to most effectively portion and balance the menu, it is helpful to consider the psychological aspects and ensure that we are taking the right approach to changing our eating habits. Whatever the goal of the diet - the realization of the desire to lose weight or improve well-being, it is very important to develop the right attitude to the problem.

Therefore, you must not:

• expect to immediately improve your health, change your eating preferences and habits immediately;
• Divide your attention between multiple complex tasks at once;
• suddenly give up all usual food at once;
• elevating the harmonization of the diet as an end in itself and subordinating the entire lifestyle to it;
• Paying attention to thoughts about food is better than directing the mind's energy in another useful and important direction.

Why you need to eat right

Adherence to the daily routine and diet, as well as the absence of bad habits and adequate physical activity are the main conditions for maintaining the optimal state of the body. Very often, these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the everyday pleasures of life.

For those who are already facing the problems of lack of energy and physical strength, excess weight, poor sleep, deterioration of skin and hair, or any other problem of various disorders caused by an unhealthy lifestyle, as well as for those who, having thought ahead about prevention, vitallyit will be important to make the decision to switch to a harmonious diet and progress in practice.

The basis of a healthy lifestyle was and remains proper nutrition. Because the substances that enter the body with food are the main source of energy and raw materials for the tissues of our body.

The necessary start would be to competently prepare your daily diet.

Rules for choosing a daily diet

Creating a balanced menu is quite simple. Having decided to improve your health and correct your figure, you need to take care of the quality, quantity and timing of your food intake. The food should be fresh, the diet should be varied and distributed correctly throughout the day.

• It is better to start eating more often and in small portions (not three times, but 4-6 times).
• Don't eat a lot before going to bed.
• Include vegetables in every meal.
• Drink more plain still water.
• Reduce the amount of simple carbohydrates.

Your decision to eat healthy will be rewarded with improved health, general well-being, weight loss and enhanced immunity.

The daily diet should follow a pattern in which the first meal is denser than all subsequent meals.

For beginners, it is important to understand the substances that all organisms need to function properly and their proportions. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as the presence of microelements such as magnesium, calcium, potassium, various vitamins and iron.

Start your day with a delicious and healthy breakfast

The first thing that enters the body is plain, not cold water (if the acidity of the stomach allows, with the addition of natural fresh lemon juice). This helps to invigorate and prepare the digestive system for further functioning. It is also useful for rapid removal of waste products from the body, for weight loss and for improving the condition of the skin.

A glass of water should be consumed correctly - about thirty minutes before a meal, slowly, in small sips.

Contrary to popular belief, the nutritionist's advice is to exclude sweets for breakfast. This is due to the fact that when taking in one dose of glucose, the body will need the next one a little later, when the first sugar that arrives is processed by the digestive system.

How to choose a healthy lunch

According to nutritionists, the meal eaten in the middle of the day should contain 25-50% of the total energy value of the daily diet.

In order to make lunch as healthy as possible, remember the following recommendations:

• the beginning of the meal is soup;
• consumption of warm (except cold) drinks;
• the interval between lunch and the previous meal should be at least 2-3 hours;
• It is useful to balance a very hearty lunch with a light dinner.

In no case should you neglect a full lunch.

What's best for dinner?

An evening meal with a balanced diet contains minimal calories. Carbohydrates should be avoided. However, this meal should not be completely excluded from the system - it causes serious disturbances in the functioning of the digestive system.

You can prefer natural yogurts, steamed poultry dishes, cottage cheese casserole, and seafood.

A protein omelet or a small portion of legumes - beans, lentils, chickpeas - can be a good choice.

The key to success will be a combination of nutrient-rich foods and their low calorie content.

How many calories and minerals should the body receive?

The calories needed by the body are calculated using formulas that contain data on the following parameters of a given person:

Special attention should be paid to the current state of the body, professional stress, lifestyle and the goals of the person who decides to eat right. If you are driven by the desire to lose weight, the normal indicators will decrease by 20%, if you are trying to increase muscle mass, they will increase by the same amount.

According to average standards, women consume 1000-2000 kcal per day, men 2500-5000 kcal. However, the exact calculations must be done individually.

What foods should be avoided during a healthy diet?

Adapting the body to a new nutritional regime takes time, just like forming any habit. If you can't eliminate all bad foods at once, do it gradually, allowing yourself something from the forbidden list about once a week.

It helps to relieve stress and have fun. However, this weakening must be compensated by increasing the amount of vegetables, fruits and clean drinking water.

A list to help you limit harmful foods in your diet:

• rich, yeast-based and additive-containing baked goods, loaves and wheat bread (it would be correct to give preference to whole grains and rye without yeast);
• confectionery;
• sausage products;
• mayonnaise and sauces based on it;
• canned meat and fish;
• smoked and salted meat dishes;
• egg yolk;
• foods high in animal fat;
• alcohol;
• fast food, semi-finished products;
• carbonated drinks, especially sweet ones, that contain dyes and flavorings.

It is especially important to understand the importance of freshness of products and prepared food. Even healthy foods can be harmful if not prepared properly. Always prefer boiled and steamed to fried.

An example of a suitable daily menu

Everyone's taste is individual. In addition, it is difficult to create a menu correctly for a long time. However, if you go on the path of correcting your diet, you will gradually learn many recipes and new foods and choose the most favorable one.

A daily meal might look like this:

• boiled egg buckwheat porridge for breakfast, natural cocoa as a drink, you must also add a fresh apple or orange;
• for lunch - pickle soup, steamed, boiled or fried chicken meat without adding fat, preferably fillet, a piece of rye or rye wheat bread, green tea with honey or lemon;
• during the afternoon snack you can eat cottage cheese with fresh berries or fruits;
• A great dinner would be some lean meat (raw) and vegetables.

As a snack, you can turn to vegetables and fruits, and in case of extreme hunger, you can turn to nuts and seeds. We must not forget the daily consumption of plain water (approx. 2 liters) which is necessary for health.

Weekend

Some people believe that on the weekend they can afford to deviate from their diet and eat unhealthy foods that were not included in the diet on other days. This opinion is wrong, since such an act can negate all the benefits of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy meals can be eaten on holidays, but not every weekend.

The Saturday menu can look like this in a proper nutritional mode:

• Breakfast includes oatmeal and baked apples. Tea should be used as a drink. It is important to understand that sugar should not be added to tea. If you want to sweeten the drink, it is recommended to use honey.
• Second breakfast - yogurt and banana.
• For lunch, you can cook chicken soup with vegetables. Experts recommend that you choose fish as a second course. Salad - vinaigrette. The drink is compote.
• For an afternoon snack, you can eat yogurt and add nuts. You can choose dried fruits instead.
• A great option for dinner is ham and vegetable stew. The drink is tea.

On Sunday, you can treat yourself to cottage cheese casserole for breakfast. It must be flavored with honey. You can also eat toast with tea. You can choose yogurt and biscuits for your second breakfast. Lunch consists of borscht, chicken cutlets with buckwheat, compote. For an afternoon snack, as usual, cottage cheese is an excellent option with the addition of dried fruits. It is recommended to eat boiled veal and vegetable salad for dinner.

What to do if you don't have enough time to cook

For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can bring real benefits. The modern rhythm of life of a working person often does not leave much time. You should never give up on your decision to become healthier or your desire to lose weight.

The beginning of the journey is always the hardest, we often leave without starting to achieve what we want, just because of the scarcity of time and energy, but there are professionals who are ready and willing to provide competent help.

If you don't have time to take care of the food, you can order ready meals for home delivery, fresh and well-balanced. You can very easily choose the food that suits your goals (weight loss, fitness after a diet, increasing muscle mass, etc. ). We offer a menu for the calendar and working week, with a detailed description of the composition of the products and the nutrients they contain.

Upon request, we deliver healthy, fresh food that you can eat at work or at home. Convenient serving conditions allow you to enjoy a variety of balanced meals, many of which you won't even prepare anytime soon, without wasting time and effort in the kitchen.

The possibility of using the services offered by respected and competent professionals makes it unnecessary to study numerous videos, view pictures and read articles in order to expand the culinary offer.

There is no reason to delay starting a healthy eating plan. Do it today.